[Clare Barks]

You’re seeing great progress, so don’t change a thing right now!

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Clare Barks]

I would taper off and then switch to using 1 cap INSURE per 50g carbs in all high carb meals, apart from post workout.

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Clare Barks]

Hi Steven. Have you tried uploading the picture through the website or the app?

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Clare Barks]

This will be my last rest day before getting back to it tomorrow. I’m feeling well rested and eager to get into the gym again. I’m also increasing my food today as my weight has been dropping slowly over the last few weeks, and I don’t really want or need to lose any more right now, so a re-feed today and slight increase to my diet moving forward.

I had my bloods taken first thing this morning, just to check that all health markers are in order. I haven’t taken any assistance now for well over two years and have no plans to ever take anything again, unless it’s prescribed HRT, as my focus is purely on health, fitness, longevity and enjoyment now. I should be getting those blood results back in the next couple of days.

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Clare Barks]

Firstly make sure you’re always well hydrated during training.
Focus on your breathing through the exercise. You may be holding your breath for too long.
Look at your neck positioning. If your head isn’t neutral it may cause constriction on the arteries which deliver blood to the brain.

High blood pressure could be another cause.

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Clare Barks]

Is there anything you would do differently to the first time you built the tissue? I guess the pace of getting the muscle back is quicker than the first time you build it, so maybe something has to be done differently too?

All you need to do is get going. Start training at baseline volume, set a diet and see how your body responds. Make any changes needed based on your recovery, progress, scale weight and look.

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Clare Barks]

Thanks both! Anything that will probably be a no-go? I guess I won’t be able to do deadlifts/ squats/ hacks going forwards due to spinal loading?

Feel things out as you go. Nothing is a definite no-go.. just find out what you can and can’t do.

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Clare Barks]

Another rest day today, just a long walk. I’m getting some blood tests done first thing tomorrow, so wanted to have a few days with just some low intensity exercise so as to not skew results, then I’ll get back to my regular gym routine as of Tuesday next week.

I’ve spent today catching up on some jobs at home and planning for the week ahead.

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Clare Barks]

Sleep is hugely important, both for health and progress with muscle gain and fat loss, so I would remove anything that impacts the quality of your sleep.

Give Dream Sleep and anti histamines a go, as Kuba has suggested, otherwise get rid.

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Clare Barks]

Okay everyone, so i removed the oats from the diet. Feel much better on COR. I kept the bagel in for a few days. Yesterday i had two bagels pre bed. My god today i feel like bullshit. Such crazy gas and stomach sticks out like crazy. I think the bagel fucks everything up like crazy

This could be a gluten intolerance or sensitivity then. Keep paying attention to what you eat and monitor symptoms afterwards, but I would eliminate all gluten and foods that may have come into contact with gluten for now.

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Clare Barks]

My husband has dealt with this for years. Training wise, you’ll just need to go by feel. Figure out what movements you can do without pain. Make sure your execution is excellent and you have good core control. Strengthening the muscles around the area will help.

Keep doing the mobility work if it helps. You may find some exercises make you feel worse and some help, so, again, only do what works for you. Same with massage, it may help or make things worse.

Low impact cardio like an exercise bike may help with blood flow and recovery, without aggravating the back.

Heat therapy is probably the best form of pain relief when you get a flare. Get a good mattress too and sleep with a pillow between your legs if you lie on your side.

Take the TBJP Joint stack for all of the benefits of connective tissue and bone health, alongside inflammation control.

Cortisol injections are another route, but only really offer short term relief. same with NSAIDS, so if you can manage the pain without these, then that would be the better option.

I hope you find a way to manage this as I know how difficult it must be.

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Clare Barks]

Another rest day today. I did a run with my daughter mid morning, which was lovely, then caught up on some housework, before seeing a couple of clients this afternoon. I’ve just got back from a walk and now have a bit of food prep to get done before chilling this evening.

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Clare Barks]

I’d have an EAA serving during your training, midway between your pre and post meals. Drink it in one go.

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Clare Barks]

Start back at base line volume with your training. You’ll get some decent progress initially by keeping things simple, without hindering recovery.

With your diet, find what your maintenance is currently at, then as you get back into your training, increase your food to see a slow and steady gain. 0.5lbs a week is reasonable once you get going.

If training progress stalls, you can reassess your volume, recovery and diet as you go.

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Clare Barks]

Another rest day in terms of training. I did a long walk this morning, but aside from that it’s just been a day of work with both online and one to one clients.

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.